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Just thinking out loud here, but what if we do our backloads by time and not by carb gram numbers. I am a creature of habit and eat the same things most of the time. Just thinking that the total carb number doesnt matter, its the frequency and duration that do. I just did the prep phase after a vacation, my first backload was 4 hours, and looked flat the next morning (understandable after prep phase). Maybe the frequency will have to come up and the duration down as I am getting quite lean. Thoughts?
Just thinking out loud here, but what if we do our backloads by time and not by carb gram numbers. I am a creature of habit and eat the same things most of the time. Just thinking that the total carb number doesnt matter, its the frequency and duration that do. I just did the prep phase after a vacation, my first backload was 4 hours, and looked flat the next morning (understandable after prep phase). Maybe the frequency will have to come up and the duration down as I am getting quite lean. Thoughts?
I don't think everyone has the same capacity for glycogen.... that's probably why some of it is based on weight. Also i think Kiefer mentioned that there isn't a difference between eating one meal a day vs 5, so even meal frequency doesn't really apply, it's the amount of food we must eat that matters.
Just thinking out loud here, but what if we do our backloads by time and not by carb gram numbers. I am a creature of habit and eat the same things most of the time. Just thinking that the total carb number doesnt matter, its the frequency and duration that do. I just did the prep phase after a vacation, my first backload was 4 hours, and looked flat the next morning (understandable after prep phase). Maybe the frequency will have to come up and the duration down as I am getting quite lean. Thoughts?
I don't think everyone has the same capacity for glycogen.... that's probably why some of it is based on weight. Also i think Kiefer mentioned that there isn't a difference between eating one meal a day vs 5, so even meal frequency doesn't really apply, it's the amount of food we must eat that matters.
I am kind of operating under the premise about the impossiblity of storing fat in the 2 hr pwo window. Not sure if I made myself clear but I was meaning frequency of backloads, not meals.
I have some pics coming up in 12 days and am going to run this protocol with about 150-200 g carbs peri workout. Ill post results. Id like to do a MP show in the future myself
I have some pics coming up in 12 days and am going to run this protocol with about 150-200 g carbs peri workout. Ill post results. Id like to do a MP show in the future myself
When you say peri-WO, I assume you mean starting 15-30 mins into you lifting session? Will be interested into seeing how it works for ya. Keep us updated, and good luck!
doing a mixed style of dieting WITHIN the single digits already (around 9% at the moment)pretty much: exactly the scheme of carbbackloading14-16 hours fast, LISS CardioOFF Days (shooting for ~1000 kcal deficit)ULC, high fat, very high protein ON Days (shooting for 10-20% above maintenance to raise leptin frequently during the week)Preworkout - ULC, 1:1 Fat:Protein (mostly through salmon/beef + coconut oil)Postworkout - Just clean(white rice, potatoes) eating to get satiated, after the Whey+Creatine+Very Ripe Bananas PostworkoutshakeExample On Day:lunch250g Salmon400g Cauliflower / BroccolipreworkoutCoffee + 100g coconut milk (1g carbs 12g fat)postworkout250g Banana, 30g Whey, 5g creatine, sometimes I add 10grams of BCAAs~30Minutesoptional some fruit ~(120kcal max)2kg Potatoes 250g Slices of Chicken some salsa marinadeExample OFF DayLISS Cardio at some point (brisk walking or biking at very low intensity, usually playing ps3)300g Ribeye Steak25g Butter (grassfed)400g green beans250g Salmon400g Broccoli / Cauliflower mixed200g Cottage Cheese (2g Carbs)20g Peanutbutter(not peanutbutter exactly its a bit different but nearly the same stats)----working pretty good so far and yes I was holding water and looking crappy during the prepphase aswell, never againusually lifting 3-4 times a week always 1-2 OFF Days between the lifts (currently always On, Off, On, Off, On...
https://alcaflow.com - for fitness, travel, personal development and more
- CBL / CNS related content!Just thinking out loud here, but what if we do our backloads by time and not by carb gram numbers. I am a creature of habit and eat the same things most of the time. Just thinking that the total carb number doesnt matter, its the frequency and duration that do. I just did the prep phase after a vacation, my first backload was 4 hours, and looked flat the next morning (understandable after prep phase). Maybe the frequency will have to come up and the duration down as I am getting quite lean. Thoughts?
I don't think everyone has the same capacity for glycogen.... that's probably why some of it is based on weight. Also i think Kiefer mentioned that there isn't a difference between eating one meal a day vs 5, so even meal frequency doesn't really apply, it's the amount of food we must eat that matters.
I am kind of operating under the premise about the impossiblity of storing fat in the 2 hr pwo window. Not sure if I made myself clear but I was meaning frequency of backloads, not meals.
I believe kiefer mentioned if you follow the protocol correctly, come backload time, it IS very difficult to store fat. That's what CBL is all about If you are gaining body fat not yielding the results you think you deserve then something needs to be changed/tweaked during your backload.... it works just fine as it's laid out.
Thanks man. yeah midworkout ill start with the carbs. This is how I used to do it so Im confident it will work well. Ill use pepto pro with Waxy Maize and maybe bcaas then after the workout ill add whey isolate to the rest of the drink. Ill prob have a lean protein/white rice meal an hour or so later but may just stick with the waxy. my current routine to maintain is just bcaas and whey post and 1-2 moderate lean protein/white rice meals after.
doing a mixed style of dieting WITHIN the single digits already (around 9% at the moment)pretty much: exactly the scheme of carbbackloading14-16 hours fast, LISS CardioOFF Days (shooting for ~1000 kcal deficit)ULC, high fat, very high protein ON Days (shooting for 10-20% above maintenance to raise leptin frequently during the week)Preworkout - ULC, 1:1 Fat:Protein (mostly through salmon/beef + coconut oil)Postworkout - Just clean(white rice, potatoes) eating to get satiated, after the Whey+Creatine+Very Ripe Bananas PostworkoutshakeExample On Day:lunch250g Salmon400g Cauliflower / BroccolipreworkoutCoffee + 100g coconut milk (1g carbs 12g fat)postworkout250g Banana, 30g Whey, 5g creatine, sometimes I add 10grams of BCAAs~30Minutesoptional some fruit ~(120kcal max)2kg Potatoes 250g Slices of Chicken some salsa marinadeExample OFF DayLISS Cardio at some point (brisk walking or biking at very low intensity, usually playing ps3)300g Ribeye Steak25g Butter (grassfed)400g green beans250g Salmon400g Broccoli / Cauliflower mixed200g Cottage Cheese (2g Carbs)20g Peanutbutter(not peanutbutter exactly its a bit different but nearly the same stats)----working pretty good so far and yes I was holding water and looking crappy during the prepphase aswell, never againusually lifting 3-4 times a week always 1-2 OFF Days between the lifts (currently always On, Off, On, Off, On...
Thanks for chiming in, bud. Appreciate it. So fro reading what you wrote, you aren't too much for intra-workout carbs? Have you tried them, and found pushing them to just PWO better?Are you doing the 'waiting' an hour after lifting to ingest carbs, to get some extra fat burning?Sorry for all the questions, just feel using CBL for the lower bf% seems to be new territory, trying to do as best I can. lol
Thanks man. yeah midworkout ill start with the carbs. This is how I used to do it so Im confident it will work well. Ill use pepto pro with Waxy Maize and maybe bcaas then after the workout ill add whey isolate to the rest of the drink. Ill prob have a lean protein/white rice meal an hour or so later but may just stick with the waxy. my current routine to maintain is just bcaas and whey post and 1-2 moderate lean protein/white rice meals after.
Cool man. Any idea of what bf% you're around right now? And are you using any water/carb manipulation for your shoot, like I carb-up or skipload or anything?
Im glad i came accross this post, i have recently been doing 3 CBL nights and 4ULC with a back to back ULC which was making me hold water and I was actually looking fatter than after my carb loads. I came to this conclusion because after a Carb Load(following 2 ULC days) i was pissing water like crazy the next morning and i didnt even drink alot of water that morning.I was starting to worry and was actually thinking of doing an extra ULC night, but will defineatly do 4 Carb loads now and test it out as i feel that i tolerate carbs quite well( i was on 500gr a night, but will bump to 600gr for the next 2 weeks)Sorry for jumping in on the post.
I tried eating raisins intra workout, but not with CBL, can´t tell you anything about that.Have to listen to Kiefers Biojacked Podcast he recommended first anyways.haha, yeah, Its unknown territory for me too, but working good so far.
https://alcaflow.com - for fitness, travel, personal development and more
- CBL / CNS related content!
Could you pls explain a little bit more on the coconut oil timing kiefer?
For those of us who are thinking of implementing what Kiefer hinted at in this thread and in Biojacked #15, are you guys thinking of 50g carbs intra workout, 100g post workout and then another 50-100g with your first meal after working out? Thats what I was thinking and also having hydrolysates with each of those carb feeds with leucine. Another question I had was after you are done with the carbs for the night (which if we are implementing this protocol will be earlier than a normal backload) would you just eat only protein the rest of the night? Or protein with fat? I was thinking the fat consumption may not be a good idea to have in this situation. Thoughts?
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